1 DUMBBELL CLEAN AND PRESS
Sets: 4 Reps: 8 Rest: 90-120 sec.
Hold a dumbbell in each hand and stand with your feet between hip- and shoulder-width apart. Squat down so that the dumbbells touch the floor . Keeping your lower back in its natural arch, explosively extend your hips and knees and shrug the weights, coming up onto the balls of your feet. Continue pulling the weights to chest level, and then flip your wrists over so that the momentum carries your wrists to shoulder level (you should finish in the starting position of a shoulder press) . Press the weights overhead . Reverse the motion to return to the starting position. That's one rep.